11/20/20

Warmup - Do 2 rounds of:

DB Reverse Fly - 10 reps (light weight)

Unweighted BB Standing Shoulder Press - 10 reps

Unweighted BB Back Squat - 10 reps

#1  Seated DB Shoulder Press - 3 sets x 12 reps

Same weight all 3 sets.  Pick a weight that is challenging but

you can get all 12 reps each set.

#2  This is continuous work.  In any order and any combination, do:

DB Farmer's Walk - 200 meters

Tire Pull - 100 meters with 50 lbs in the tire

Air Squat - 60 reps

Unweighted BB Standing Shoulder Press - 40 reps

DB Row - 40 reps (20 reps each side)

DB Hammer Curl - 30 reps (both arms at the same time)

Banded Tricep Pressdown - 30 reps